floFOCUS
10.13.26
Pump & Sweat
45-min running clock
BENCH PRESS — RPE DROP SET
- 4 @ RPE 8-8.5↓ reduce load
- 6 @ RPE 7.5↓ reduce load
- 8 @ RPE 7↓ reduce load
- 10 @ RPE 6.5
Rest ~2:00 between sets
2 sets: 8 DB Chest Flies + 6-10 Strict Pull Ups
2 sets: 12 DB Close Grip Bench + 15 Front Raise + 12 bicep curl + 15 Triceps Extension
amrap remainder of time
- 800m run
- 20 slam balls
- 10 burpee pull ups
- 5 renegade row
10.12.26
Push/Pull
20-min
2 rounds
- 10 banded bar good morning
- 10 banded mb hip thrust
Deadlift 3×3@ 82%
- Rest 2:00–2:30
15-min amrap
- 15/12 cal ski
- 8 devils press
- 15 trx low row
- 8 total db hang clean & jerk
10.11.26
HYROX (partner or solo)
for time: (40-min)
- 1000m ski/row
- 60 kb swings
- 80 wall ball
- 800m run
- 1000m ski/row
- 800m run
- 80 wall ball
- 60 kb swings
- 1000m ski/row
*complete w/ partner or cut in half for solo
10.10.26
Partner Chipper
4 rounds
- 400m run (together)
- 30 hang power cleans
- 20 burpees over bar
2 rounds
- 30 cal bike
- 20 power clean (+10-20lb)
- 10 burpee over bar
floLEVELs:
- level 1 (75/55)
- level 2 (95/65)
- level 3 (115/75)
10.09.26
Lower body
warm up/POSITION (2 sets)
- 10 Each RB Terminal Knee Extensions
- 10 each banded static lunge
- 8 Tempo goblet Squats
- 3 sec lowering
back squat – the wave
- Wave 1: 3 @ 72% / 2 @ 77% / 1 @ 82%
- Wave 2: 3 @ 77% / 2 @ 82% / 1 @ 87%
emom: (4 rounds)
- 10 total front rack lunges
- 15 wall balls
- 20 kb swings
- rest
10.08.26
HYROX
8-min amrap
- 2 sled push
- 12/10 cal ski
- 15 butterfly sit ups
8-min amrap
- 100ft burpee broad jump
- 10 t2b
- 12 trx alt. knee tuck/pike
8-min amrap
- 400m run
- 300ft farmers carry
8-min amrap
- 500m row
- 12 zercher sandbag lunge
- 12 total s/l vups
*2-min rest between amraps